Not every movement break has to be a stretch. Sometimes the best way to get moving is to put on a song you love and let yourself move to it. It’s quick, it lifts your mood, and it might be the break you actually look forward to.

Music makes movement feel easier

A large review of over 130 studies found that music during exercise improved people’s mood and made the effort feel a little easier. Faster, upbeat songs tended to have the biggest effect. So a song can make getting up from your desk feel more like a treat than a chore.

A one-song break

A typical song lasts around three minutes, which is a good length for a movement break. You could try:

• Dancing however feels good, in your kitchen or living room.
• Marching on the spot or stepping side to side.
• Swinging your arms and rolling your shoulders in time with the music.

At the office

If dancing isn’t an option at work, a song with headphones can still help. You could walk to the kitchen and back for one song, or do seated moves like shoulder rolls and foot taps in time with the beat. It all counts.

Make it easy

Having a short playlist ready means there’s nothing to decide when it’s time for a break. Many people find a mid-afternoon song break works well, when energy tends to dip.

Something to try this week

Choose one song you love. Once a day this week, when you notice your energy dipping, play it and move for the whole song.

What to take away

• Music is linked with a better mood and makes effort feel easier.
• One song is a good length for a movement break.
• Dancing, marching or seated moves to music all count.
• A ready-made playlist makes song breaks easy to start.

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